Four Day Split Plan Day 1 Target Muscles Legs, Abs, Core Exercise / Machine Muscle Group Sets Reps Leg Press Legs 5 20, 12, 12, 12, 12 Leg Adduction Machine Legs 4 20, 12, 12, 12 Leg Abduction Machine Legs 4 20, 12, 12, 12 Hyper Extension Bench Core 4 15x15x15 (3: right, back, left) Leg Extension Machine Legs 4 20, 12, 12, 12 Leg Curl Machine Legs 4 20, 12, 12, 12 Calf Machine Legs 4 20, 20, 20, 20 Sit Ups Abs 4 40, 40, 40, 40 Abdominal Bench Abs 4 25, 25, 25, 25 Abdominal Sid Variation Abs 4 20, 20, 20, 20 Planck Core 2 45s, 45s Day 2 Target Muscles Back, Biceps Exercise / Machine Muscle Group Sets Reps Calf Machine Legs 4 20, 20, 20, 20 Lat Pulldown Machine Back 4 12, 12, 12, 12 Butterfly Reverse Back 4 12, 12, 12, 12 Hyper Extension Bench Back 4 20, 20, 15, 15 Seated Low Row Back 4 12, 12, 12, 12 Lat Pulldown Machine (inner grip) Back 4 12, 12, 12, 12 Curl Machine Biceps 5 12, 12, 12, 12 Hammer Curls Biceps 4 12, 12, 12, 12 Twisting Biceps Curls Biceps 4 12, 12, 12, 12 Day 3 Target Muscles Chest, Triceps Exercise / Machine Muscle Group Sets Reps Bench Press Chest 6 Pyramide Butterfly Chest 5 12, 10, 10, 10, 10 Chest Press Machine Chest 3 12, 12, 12 Chest Press Machine (Incline) Chest 3 12, 12, 12 Cable Chest Fly high Chest 4 12, 12, 12, 12 Cable Chest Fly low Chest 4 12, 12, 12, 12 Dip Machine Chest, Triceps 4 12, 12, 12, 12 Skullcrushers (Lying Triceps Extensions)Triceps 4 12, 12, 12, 12 Rope Tricep Pushdown Triceps 4 12, 12, 12, 12 Overhead Triceps Extension Triceps 4 12, 12, 12, 12 Day 4 Target Muscles Shoulder, Neck, Abs Exercise / Machine Muscle Group Sets Reps Dumbbell Side Lateral Raise Shoulder 5 12, 12, 10, 10, 10 Plate press out Shoulder 4 12, 12, 12, 12 Rear delt flys Shoulder 4 12, 12, 12, 12 Seated overhead dumbbell press Shoulder 4 12, 12, 12, 12 Weighted Shoulder Roll Neck 4 15, 15, 15, 15 Hyper Extension Bench Core 4 15x15x15 (3: right, back, left) Sit Ups Abs 4 40, 40, 40, 40 Abdominal Bench Abs 4 25, 25, 25, 25 Abdominal Sid Variation Abs 4 20, 20, 20, 20 Planck Core 2 45s, 45s.